Is Salmon Good for the Heart?

by Erin Coleman, R.D., L.D.

Eating salmon regularly may improve the health of your heart.

Heart disease is a leading cause of death in the United States, and many Americans are in search of ways to help reduce their risk for heart disease. Eating salmon regularly has numerous benefits, including improved heart health. According to the U.S. Department of Agriculture, Americans only consume an average of 3.5 ounces of fish or other seafood each week, which is not enough to reap the full benefits.

Salmon Nutrition

Salmon is an oily fish and a rich source of protein, B vitamins, vitamin D and omega-3 fatty acids. According to the U.S. Department of Agriculture National Nutrient Database, 3 ounces of wild Atlantic salmon cooked using dry heat contains about 22 grams of protein, 7 grams of total fat, 0 grams of carbohydrates and about 5 grams of heart-healthy unsaturated fatty acids. According to the Dietary Guidelines for Americans 2010, 4 ounces of Atlantic salmon contains 1,200 to 2,400 milligrams of DHA plus EPA, two types of omega-3 fatty acids. The Institute of Medicine recommends men consume 1,600 milligrams of omega-3s and women consume at least 1,100 milligrams each day; pregnant and nursing women require 1,400 and 1,300 milligrams of omega-3s per day, respectively.

Triglycerides

High triglyceride levels increase your risk for heart disease. Eating fish or taking fish oil supplements can help reduce high triglyceride levels by up to 50 percent, according to MedlinePlus. The same source reports that taking a fish oil supplement containing 375 milligrams of DHA and 465 milligrams of EPA is approved by the FDA to help lower triglycerides. You can reach or exceed this level of omega-3s by consuming 4 ounces of Atlantic salmon instead of fish oil supplements.

Heart Disease Risk

A review article published in a 2010 edition of “Current Atherosclerosis Reports” examined studies on the effects of omega-3-rich fish, such as salmon, and fish oil supplements on heart health. The review concluded that oily fish and fish oil supplements appear to help protect against heart disease and reduce mortality in patients with congestive heart failure.

Blood Pressure

The U.S. Department of Agriculture reports that 34 percent of adults in the U.S. have hypertension, or high blood pressure, which is a leading cause of heart disease. MayoClinic.com and MedlinePlus report that consuming fish oil from oily fish or fish oil supplements seems to help slightly reduce high blood pressure. Reducing sodium intake to 1,500 to 2,300 milligrams per day is another dietary strategy to help lower high blood pressure.

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About the Author

Erin Coleman is a registered and licensed dietitian. She also holds a Bachelor of Science in dietetics and has extensive experience working as a health writer and health educator. Her articles are published on various health, nutrition and fitness websites.

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